Wednesday 2.11.15 Competitor WOD
Strength Squat Clean (10×2 @ 501RM + micro band tension ) *Use DBs to anchor bands Strength Clean Pull (5×5) WOD “Venkman” With a clock beeping every 1min complete: 1min Max Pull Ups –Then– x6 Pull Ups EMOM for 6min Rest 1min 1min Max Alternating T2B –Then– x6 Alternating T2B EMOM for 6min Rest 1min 1min Max […]
2.10.15 Box Brief
Motivational Momma Monday’s™ Honors: Stephanie Vetro McCloskey This week, Motivational Momma Monday’s™ honors Stephanie Vetro McCloskey, of Havertown, PA with her remarkable story of perseverance and triumph. Stephanie, you are a true inspiration! Thank you for sharing your story and THANK YOU for paving the way for so many other women. Congratulations! Stephanie’s Story: 287 pounds. […]
Tuesday 2.10.15 WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 60% 1RM Front Squat ) **Box height is well below parallel WOD “The Truffle Shuffle” 30 Back Squats (135, 95) 30 Box Jumps (24, 20) 30 Deadlifts (135,95) 30 KB Swings (55, 35) **Bar taken from ground Extra Credit 4 x 20 Reverse Hypers
Tuesday 2.10.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 60% 1RM Front Squat ) **Box height is well below parallel WOD “The Truffle Shuffle” 30 Back Squats (135, 95) 30 Box Jumps (24, 20) 30 Deadlifts (135,95) 30 KB Swings (55, 35) **Bar taken from ground Special Strength 3×8 Band Assisted Inverse Curl **Use rig, have […]
2.9.15 Box Brief
Pectoralis Minor Trigger Point: The Annoying Little Brother Clinically speaking, the pectoralis minor muscle is the little brother of the pectoralis major muscle. Like all little brothers, the pectoralis minor wants to do everything that big brother does, so it’s no surprise that trigger points in these two muscles have almost identical referred pain patterns. […]
Monday 2.9.15 WOD
Max Effort Upper Strength Muscle Snatch (5RM) WOD “Snowman” 12-10-8-6-4-2 Hang Snatches (115,75) HSPU **EMOM complete 5 burpee bar hops Extra Credit 4 x 15 Ab Fall Outs
Monday 2.9.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (5RM) WOD “Snowman” 12-10-8-6-4-2 Hang Snatches (115,75) HSPU **EMOM complete 5 burpee bar hops Special Strength 3 x max effort weights strict pull ups against micro band Special Strength 3 x 8 klokov press Special Strength 3 x 8 barbell upright rows Abs/Core 4 x 15 Ab Fall Outs Finisher/Recovery […]
2.8.15 Box Brief
Don’t Forget… Yoga Sunday 11am @ CFR5 The Reebok Nano Greg Glassman, CrossFit Founder and CEO, discusses the Reebok CrossFit Nano and using the empirical design spec model to design footwear for functional movement. CrossFit Open – Dave Castro Explains the Scaled Division CrossFit Games Director Dave Castro chats with Pat Sherwood about why the […]
Sunday 2.8.15 WOD
Explosive Strength Strength Seated Box Jumps (Max Height ) Sit on box at knee height WOD “Quiver Stix” EMOM for 30min 2 Clusters (135,95) 2 Box Jumps (30,24) **Score total successful rounds Extra Credit 3 x 30 heavy band crunches
Sunday 2.8.15 Competitor WOD
Rest Day
